Workout of the Day

WOD 5/9/16

Strength A) Bent Over Barbell Row 5-5-5-5 B) Back Squat 1×3 at 70% 1RM Back Squat 1×3 at 80% 1RM Back Squat 1×3+ at 90% 1RM   Conditioning For time: Run, 800 m 50 Double Unders 60 Air Squats Run,… Read more »

WOD 5/6/16

Strength A) Weighted Ring Dip 5-5-5-5 B) Deadlift 1×5 at 75% 1RM Deadlift 1×5 at 80% 1RM Deadlift 1×5+ at 85% 1RM   Conditioning For time: Row, 1000 m 21 Kettlebell Swings, 55/35 lbs 21 Overhead Squats, 95/65 lbs 15… Read more »

WOD 5/5/16

Barbell 3 Position Clean + 1 Jerk: 5×1 Conditioning (20 min cut) Teams of 3: 100 Calorie Row 100 Lateral Barbell Burpees 100 Power Cleans (135/95) 100 Toes to Bar

WOD 5/4/16

Strength A) Weighted Back Extension 10-10-10 B) Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×5+ at 85% 1RM Conditioning For time: 20 Deadlifts, 225/185 lbs Run, 400 m 80 Double Unders 15 Deadlifts,… Read more »

WOD 5/2/16

Strength A) 4×5 Bent over Barbell Row B) Back Squat 1×5 at 65%, 1×5 at 75%,1×5+ at 85% – add 10# to the working weight used in previous weeks.   Conditioning (20min cut) For time: Row, 1000 m 30 Power… Read more »

WOD 4/29/16

Strength Deadlift and Bench press 1×5 at 40%,1×5 at 50%, 1×5 at 60%   Conditioning (20min Cut) Run 400m 30 Box Jumps, 24/20 20 TTB 10 Power Clean, 185/135 or Power Snatch, 135/95 20 TTB 30 Box Jumps, 24/20 Run… Read more »

WOD 4/28/16

Strength If you do not have a recent (in past month) back squat, deadlift or bench press then take 10 minutes to establish a max on 2 of those lifts. All others: work up to a heavy but not max… Read more »

WOD 4/27/16

Strength Back Squat 1×5 at 40% 1RM Back Squat 1×5 at 50% 1RM Back Squat 1×5 at 60% 1RM   Skill Handstand Work   Conditioning 2016 Masters Qualifier Event 1 21-15-9 reps, for time of: Row (calories) Thruster, 95/65 lbs

WOD 4/26/16

BBG 5×1 snatch + snatch balance @ 75% of max for complex   Conditioning 2016 Masters Qualifier Event 3 Complete as many rounds as possible in 15 mins of: 55 Double Unders 15 Chest-to-bar Pull-ups 5 Hang Power Cleans, 155/105… Read more »